10m - Dynamics
Gymnastics Strength - 5 sets every 2:00:
5 Strict HSPU (add deficit if able) - modify with barbell strict press
10m - Movement Prep, 1 Arm DB C&J
*Athletes may touch 1 head of the dumbbell, and it may be between their legs.
MetCon - 5 Rounds of 3m on/1m off:
30 Double Unders
10 1-Arm Dumbbell Clean & Jerks AHAP (5/side)
*Athletes pick up where they left off.